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Romney 10K

LOAD: 40

2km WU @ Easy Pace (RPE: 2)
8 x 100 metre Strides (RPE: 8)
60s Recoveries

10km @ 10k Pace (RPE: 6-9)

2km CD @ Easy Pace (RPE: 3)

A fast flat course, offering up a good opportunity to run a good time. Try and be consistent with your pace and dig deep in the 2nd half of the race.

You’re running well!! So approach this with confidence. My pace sheet is saying around 1:03, but I know you’re not chasing time. I mention it just to emphasize the importance of getting the early pace right. So the first few km should feel relatively comfortable at a pace of around 10:10 per mile. Then as the race unfolds the RPE gradually creeps up until you feel like you’re doing a tough interval session (without rests) at the end. Very best of luck Philippa. Hope you enjoy this one.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😁 Good pace given the conditions/route

PACE

That was tough. I was managing until about 7/8km – it just got the better of me…up to this point I was doing okay. Walked for a bit which is always a dangerous thing to do. The last km was just a stompy stomp. Water station ran out of cups too and marshalls were not the usual encouraging bunch. Not great considering the conditions. Both these things pissed me off!!
Philippa Windsor
Wow a cup shortage in those conditions is pretty disappointing. You cannot get away from the difference the heat makes. So still every reason to pleased with your efforts here. Perhaps next time set the challenge of trying to avoid that little walk break, but sometimes I appreciate it’s needed. Well done Philippa. Another medal for the collection. Loving the Arm sleeves.
simon-linklater

Coach Simon